Wednesday, April 13, 2016

Quick Start to Weight Loss Guide

Hope your week is going Amazing!

I have been asked on numerous occasions do I have a few basic tips that anyone at any fitness level can start on today, and start getting results. My answer was always Yes and I would give them a few tips, but I never wrote any of it down. So I made this Quick Start to Weight loss Guide with the bare essential on how to lose weight. I give this to all my new clients when they start working with me. And now I'm sharing it with you. Enjoy! 


#1 It ALL starts with your Mind-set. Listen to or read personal growth books or audios at the start of your day for at least 10 minutes it makes a difference. Here are few of my favorite that I listen to most mornings. If you can grab a pen and pad and take good notes. 
Louise Hay- How to Love yourself
https://youtu.be/jd0cMpMaVGI
Robin Sharma- How to defeat worryhttps://youtu.be/tC2i1YinCVk
Tony RobbinsThe Power of Beliefs
​https://youtu.be/hEStIACmjNE​
All of these authors have lots of information on you tube. I love listing to the audios throughout the day!

#2 Track everything you eat for at least a week. I highly recommend getting a small notebook and writing it down. if you don't want to do that, you can go get the myfitnesspal app- it tracks your calories and it keeps track of your weight loss goals for you. I will be using myfitnesspal with my online coaching clients. And its Free.

#3 Replace your soda,coffee, teas and other high-calorie sugary liquids with water. This week commit to replacing at least one of your high calorie sugary drinks with an 8 oz. glass of water. Also commit to drink an extra 16 oz. of water each day. That's just one bottle a day. You can do it!

#4 Move More. You don't have to do an exhausting hour workout or start training for a marathon. Just make a conscious decisions to move more throughout the day and commit to doing something for 30 minutes 1 day this week (if you are already working out commit to 3 days this week). It can be as basic as power walking, biking, jogging, yoga,or walking stairs. Here is a at home workout you can do as well:
At home Body weight workout
100 Jumping Jacks
25 Push Ups
25 Crunches(relax your head)
25 squats (weight is in heel, knees should not go over toes)
50 Jumping Jack or Jump rope
25 Mountain Climbers
25 Bicycles
25 Push ups
Repeat 2-3 times (depending on your fitness level)
Always warm up for 5-10 minutes before working out.

#5 Have some Fun!!(Whoot Whoot!) Studies show that the higher your stress level the higher risk you are for being overweight or obese. I read somewhere that we should do something fun everyday. If that's not possible have fun at least 2 times a week. If you think you don't have time here are some things you can do: 


  • Listen to your favorite CD when you get home or on your way to work.
  • Dance at home or out and about for 5-10 minutes
  • Take a walk by the beach or Go to a museum
  • Find a good book you like and read a few pages daily
  • Meditate for 5 minutes
  • Take 5 or 6 intention deep breathes and smile:)
  • Watch the sunset or rise
  • Watch a comedy and laugh out loud
  • Take a bike ride
Those are just a few, be creative it doesn't have to take much money or time. You deserve to relax and rejuvenate :) 

A quick recap, this week:

  • Listen to something positive for at least 5 minutes everyday and throughout the day if possible.
  • Track your food. Get a notebook or myfitnesspal app
  • Replace one of your high calorie drink w/ Water. Drink 1 extra bottle of water a day
  • Move More. 1x a week for 30 minutes to start( Advanced 3-4 days).
  • Have Some fun!
Pick one or two to start and add one extra action every week if you need to. It only works if you do! 

Committed to your health and fitness breakthrough!

Chelsea Cooper, CPT
www.Lbfitcamp.com


P.S. Would love your feedback after you've taken action of course:)
I'm always here if you need to figure out a specific pla

1 comment:

  1. weight loss guide for for men and womens - happier lifestyles through living and wellness.

    ReplyDelete